Wabamun Fitness

09/03/2026

Hi everyone, I just wanted to share this post from the clinic regarding some changes to our operations. Summer is naturally a slow season for us; and of course it is, we can all go outside and and be active in the lovely sunshine!

This means that we do have to scale back on admin though. As much as we would love to have someone sitting at the front desk, ready to take care of you in person every day, unfortunately that is not financially realistic for a lot of small businesses.

If you would like to come for a drop-in or sign-up for a membership or training, please call us first at 825-977-0477 so that we can arrange a time that works for so that we can help you with that. You can also email us at [email protected] and we will return your call as soon as possible.

The fastest form of communication to get a hold of us and get a response would be a phone call (and leave a message if we don't answer, we may just be busy treating a client) or an email. We will do our best with social media messages, but they are a bit slower (sorry, I'm 40 🫠).

Thank you so much to our wonderful members and patrons for your support as we get going trying to bring some fitness and health accessibility to our gorgeous little community :)
*Oh, and we will be announcing the winners of the $150 and $100 gift baskets on Monday! We will contact you if you win, you don't have to see the facebook post to get it.

Kirra and the Wabamun Fitness team

08/24/2026

Admin hours and announcements for the gym this week!
- Admin hours apply to daily drop-ins and gym tours and sign-ups. Existing members always have access with their key fobs from 5am-10pm 7 days a week.

We are located at 5215 51 ave unit 3, Wabamun, right between Thrive Local Wellness and Angus Oliver Luxury Sheepskins!

- AUGUST PROMO - All who sign up for a one-year membership contract in August not only get a free shirt or water bottle/tumbler, but you get put in the running to win a gift basket from Thrive Local Wellness, True Blue Bath and Body, and Wabamun Fitness!
*Value of gift basket is $150.
- All of our merch is printed locally by Imagination Creations

*Individual personal training sessions are now $79 plus GST with the amazing Justin Gratzfeld!
- If you need help getting started in the gym, or if you need rehabilitation from an injury or surgery and you need to rebuild your strength safely, then we can help!

Sore from training and keeping yourself healthy and mobile? Check out our wide breadth of body work treatment options next door at Thrive Local Wellness! We offer almost all modalities of massage therapy, manual osteopathy, foot reflexology, esthetics, reiki, electrotherapy, natural health consulting, and yoga!

Monday August 24 - CLOSED

Tuesday August 25 - 11am - 2pm

Wednesday August 26 - CLOSED

Thursday August 27 - 11am - 2pm

Friday August 28 - 11am - 2pm

Saturday August 29 - CLOSED

Sunday August 30 - 11am - 2pm

Check out our website at www.tlcnetwork.ca

Call 825-977-0477 during admin hours to speak to our front desk staff. If we don't answer, please leave a message and we will return your call as soon as possible.

If outside admin hours, send an email to [email protected] and we'll get back to you as soon as possible.

EQUIPMENT HIGHLIGHT
The cable machine! We have a four-station cable tower complete with a plethora of attachments for your diverse training needs. Feel free to pull up a bench of you need! We just ask that you please don't crash the weights 😊

Core Benefits of Cable Training:

1) Constant Time Under Tension: Unlike dumbbells or barbells, where tension drops off at the top or bottom of a movement due to gravity, cables maintain steady resistance through both the concentric and eccentric phases.

2) Customizable Strength Curves: You can adjust the pulley height and your body positioning to align perfectly with the natural orientation of your muscle fibers, maximizing muscle recruitment and reducing joint stress.

3) Unrestricted Path of Motion: Unlike fixed-axis machines, cables do not force your body into a rigid track, allowing your joints to move through their most natural, pain-free path.

4) Enhanced Safety and Core Engagement: The pulley weight stack acts as a built-in spotter, minimizing the risk of dropping weights.
- Additionally, standing cable exercises require deep core stabilization to stay upright against the horizontal force.

5) Versatility and Training Efficiency: A single cable column can target almost every muscle group in the body simply by swapping attachments (e.g., ropes, D-handles, straight bars) or changing the height setting.

6) Ideal for Rehabilitation: Cables provide a smooth, non-jerky resistance profile and enable non-loadbearing variations that let you train around injuries or limitations without driving heavy axial loading through your spine.

08/23/2026

Hi everyone, so sorry for the inconvenience but we will not have admin on staff today. Please call or email to get a hold of us and we will get back to you as soon as we can. Thank you so much!

825-977-0477
[email protected]" rel="ugc" target="_blank">[email protected]

08/16/2026

Hey everyone, we just wanted to let you know that we do not have any admin today so there will be nobody sitting at the front desk. You are still welcome to come for a drop-in or to sign-up, but please call 825-977-0477 so that we can arrange to come and let you in, we live close-by. Thank you!

The Thrive team 😊

08/14/2026

Hey everyone, this is just a friendly reminder that we do not have any admin today so there will be nobody sitting at the front desk unfortunately. You are still welcome to come for a drop-in, but please call 825-977-0477 so that we can arrange to come and let you in, we live close-by. Thank you!

The Thrive team 😊

08/12/2026

Please be careful in the parking lot!

Visitors to our store, I arrived to find this epic damage to our parking lot today, PLEASE be careful we are getting folks in to fix it asap!
The rain combined with the GFL garbage disposal truck was not a good combo this year.
I guess we need to sell a lot more stuff to pay for this ❤️

08/10/2026

Admin hours and announcements for the gym this week!
- Admin hours apply to daily drop-ins and gym tours and sign-ups. Existing members always have access with their key fobs from 5am-10pm 7 days a week.

We are located at 5215 51 ave unit 3, Wabamun, right between Thrive Local Wellness and Angus Oliver Luxury Sheepskins
- AUGUST PROMO - All who sign up for a one-year membership contract in August not only get a free shirt or water bottle/tumbler, but you get put in the running to win a gift basket from Thrive Local Wellness, True Blue Bath and Body, and Wabamun Fitness!
*Value of gift basket is $150.
- All of our merch is printed locally by Imagination Creations

*Individual personal training sessions are now $79 plus GST with the amazing Justin Gratzfeld!
- If you need help getting started in the gym, or if you need rehabilitation from an injury or surgery and you need to rebuild your strength safely, then we can help!

Monday August 3 - CLOSED

Tuesday August 4 - 11am - 2pm

Wednesday August 5 - CLOSED

Thursday August 6 - 11am - 2pm

Friday August 7 - 11am - 2pm

Saturday August 8 - CLOSED

Sunday August 9 - 11am - 2pm

Check out our website at www.tlcnetwork.ca

Call 825-977-0477 during admin hours to speak to our front desk staff. If we don't answer, please leave a message and we will return your call as soon as possible.

If outside admin hours, send an email to [email protected] and we'll get back to you as soon as possible.

Equipment Highlight - Leg Press/hack squat machine!

LEG PRESS
Top 5 unique benefits of the leg press
1) Reduces spinal load – Lifts heavy weights without compressing your spine, making it safer for those with back issues.
2) Targets multiple leg muscles – Effectively works quads, glutes, hamstrings, and calves with adjustable foot placement.
3) Controlled and guided movement – Limits joint stress and minimizes the risk of form breakdown compared to free weights.
4) Versatile for all fitness levels – Suitable for beginners, advanced lifters, and rehabilitation due to its low-impact and adjustable nature.
5) Enhances eccentric muscle control – Allows for slow, controlled lowering phases to improve muscle growth and strength.

HACK SQUAT
Here are the top 5 unique benefits of the hack squat machine:
1) Reduced Spinal Compression

The hack squat’s back-supported design shifts the load away from your spine, making it a safer alternative for those with lower back issues or herniated discs. This allows you to lift heavy weights without bearing the axial load on your vertebrae.
2) Emphasis on Quadriceps Development

The angled platform and forward-leaning position place greater emphasis on the quadriceps (especially the vastus lateralis and re**us femoris) compared to traditional squats. This makes it ideal for targeting the front of the thighs.

3) Improved Core and Upper Back Engagement
While the hack squat reduces spinal load, it still requires core stabilization and upper back engagement to maintain proper form. This helps strengthen the torso while isolating the legs.

4) Controlled Range of Motion for Safety
The machine’s guided movement limits excessive joint stress and ensures a consistent range of motion, reducing the risk of injury. This is especially beneficial for beginners or those recovering from knee or hip issues.

5) Versatility for Different Fitness Goals
- Strength training: Load the machine heavily for low-rep, high-weight sets.
- Hypertrophy: Use moderate weights with higher reps to build muscle.
- Rehabilitation: Adjust the range of motion to accommodate recovery needs.

08/03/2026

Admin hours and announcements for the gym this week!
- Admin hours apply to daily drop-ins and gym tours and sign-ups. Existing members always have access with their key fobs from 5am-10pm 7 days a week.

We are located at 5215 51 ave unit 3, Wabamun, right between Thrive Local Wellness and Angus Oliver Luxury Sheepskins
- AUGUST PROMO - All who sign up for a one-year membership contract in August not only get a free shirt or water bottle/tumbler, but you get put in the running to win a gift basket from Thrive Local Wellness, True Blue Bath and Body, and Wabamun Fitness!
*Value of gift basket is $100.
- Also this July we are extending our bonus of a T-shirt, water bottle, or drink tumbler with every new sign-up for a one year membership! All of our merch is printed locally by Imagination Creations

*Individual personal training sessions are now $79 plus GST!
- If you need help getting started in the gym, or if you need rehabilitation from an injury or surgery and you need to rebuild your strength safely, then we can help!

Monday August 3 - CLOSED

Tuesday August 4 - 11am - 2pm

Wednesday August 5 - CLOSED

Thursday August 6 - 11am - 2pm

Friday August 7 - CLOSED

Saturday August 8 - CLOSED

Sunday August 9 - 11am - 2pm

Check out our website at www.tlcnetwork.ca

Call 825-977-0477 during admin hours to speak to our front desk staff. If we don't answer, please leave a message and we will return your call as soon as possible.

If outside admin hours, send an email to [email protected] and we'll get back to you as soon as possible.

Equipment highlight - The hex bar (or trap bar)! See the first picture below to see the hex bar. This particular one has an open design which allows for shoulder shrugs, upright rows, and loaded suitcase carries!

- The hex/trap bar’s design allows you to stand inside the bar, which centers the load closer to your body’s center of gravity. This reduces stress on your lower back compared to straight-bar deadlifts, where the weight is positioned in front of you.
- The handles on a hex/trap bar let your wrists align naturally with your forearms, reducing wrist strain and improving comfort during the lift.
- Hex/trap bar deadlifts encourage a more upright torso, which can help reduce strain on your lumbar spine and make the movement feel more natural for many lifters.
- The movement pattern with a hex/trap bar often allows for higher velocity and power output, making it a strong choice for athletes looking to enhance explosive performance.
- The design is generally easier and safer for beginners to learn, as it doesn’t require the same level of technique to “clear your knees” with the bar as a straight bar does.

07/27/2026

Admin hours and announcements for the gym this week!
- Admin hours apply to daily drop-ins and gym tours and sign-ups. Existing members always have access with their key fobs from 5am-10pm 7 days a week.

We are located at 5215 51 ave unit 3, Wabamun, right between Thrive Local Wellness and Angus Oliver Luxury Sheepskins
- AUGUST PROMO - All who sign up for a one-year membership contract in August not only get a free shirt or water bottle/tumbler, but you get put in the running to win a gift basket from Thrive Local Wellness, True Blue Bath and Body, and Wabamun Fitness!
*Value of gift basket is $100.
- Also this July we are extending our bonus of a T-shirt, water bottle, or drink tumbler with every new sign-up for a one year membership! All of our merch is printed locally by Imagination Creations

*Individual personal training sessions are now $79 plus GST!
- If you need help getting started in the gym, or if you need rehabilitation from an injury or surgery and you need to rebuild your strength safely, then we can help!

Monday July 27 - CLOSED

Tuesday July 28 - 11am - 2pm

Wednesday July 29 - CLOSED

Thursday July 30 - 11am - 2pm

Friday July 31 - CLOSED

Saturday August 1 - CLOSED

Sunday August 2 - 11am - 2pm

Check out our website at www.tlcnetwork.ca

Call 825-977-0477 during admin hours to speak to our front desk staff. If we don't answer, please leave a message and we will return your call as soon as possible.

If outside admin hours, send an email to [email protected] and we'll get back to you as soon as possible.

EQUIPMENT HIGHLIGHT!
Have you tried Landmine training?
Landmine training is a highly versatile method of strength training that involves inserting one end of a barbell into a floor-anchored pivoting sleeve (or a corner of a room) while lifting the opposite end. It bridges the gap between fixed-machine stability and free-weight freedom, offering massive benefits for athletes, beginners, and lifters recovering from injuries.
- You'll find our landmine at the base of our crossfit rack, it is a cylindrical collar painted in yellow for your convenience.

Check out this youtube video for more examples of exercises!
https://youtu.be/x0lHsoQf86Y?si=aA8nE9y9gl9kjQWD

07/20/2026

Admin hours and announcements for the gym this week!
- Admin hours apply to daily drop-ins and gym tours and sign-ups. Existing members always have access with their key fobs from 5am-10pm 7 days a week.

We are located at 5215 51 ave unit 3, Wabamun, right between Thrive Local Wellness and Angus Oliver Luxury Sheepskins
- Also this July we are extending our bonus of a T-shirt, water bottle, or drink tumbler with every new sign-up for a one year membership! All of our merch is printed locally by Imagination Creations

*Individual personal training sessions are now $79 plus GST with Justin Gratzfeld!
- If you need help getting started in the gym, or if you need rehabilitation from an injury or surgery and you need to rebuild your strength safely, he is definitely your guy. Stay tuned for dates on his new intro to lifting class!

Monday July 20 - CLOSED

Tuesday July 21 - 10am - 2pm

Wednesday July 22 - CLOSED

Thursday July 9 - 11am - 2pm

Friday July 10 - 11pm - 2pm

Saturday July 11 - CLOSED

Sunday July 12 - 11am - 2pm

Check out our website at www.tlcnetwork.ca

Call 825-977-0477 during admin hours to speak to our front desk staff.

If outside admin hours, send an email to [email protected] and we'll get back to you as soon as possible.

Have you ever tried TRX suspension training? Try out our TRX hanging on the CrossFit rack, there are instructional sheets on the wall to help you design your workout! See below for examples.